Drinking Water During Pregnancy: Complete Guide

How much water should you drink during pregnancy?

The American College of Obstetricians and Gynecologists (ACOG) recommends 8–12 cups (about 2–3 litres) of water per day during pregnancy. This is higher than standard adult recommendations because blood volume increases by up to 50% and amniotic fluid requires continuous replenishment.

These figures include water from all sources — plain water, herbal teas, soups, and water-dense foods (cucumber, watermelon). In hot climates or if you're exercising, add 1–2 cups per hour of activity.

What kind of water is best during pregnancy?

There's no single best water type for all pregnancies — the right answer depends on what's in your tap water. The priority is knowing your specific utility's contaminant levels, then choosing water and filtration accordingly. Here's how each type compares:

Tap water during pregnancy

Most U.S. municipal tap water meets EPA legal limits and is safe to drink during pregnancy. However, "meets EPA limits" is not the same as "no pregnancy risk" — four specific contaminants carry documented risk at levels below the legal threshold.

Full guide: Is tap water safe during pregnancy? →

Filtered water during pregnancy

Filtered water is the best option when your tap shows elevated TTHMs, nitrate, lead, or PFAS — but the filter has to be the right one. NSF certification numbers tell you what a filter actually removes:

Standard pitcher filters (Brita, PUR) are typically NSF 42 only — they don't address the contaminants with documented pregnancy risk.

Can you drink sparkling water during pregnancy?

Yes. Carbonated water — whether plain sparkling water, seltzer, or naturally sparkling mineral water — is safe during pregnancy. Carbonation (dissolved CO₂) does not harm fetal development. There is no credible evidence that drinking sparkling water causes harm at any stage of pregnancy.

A few practical notes:

• ·Plain sparkling water and seltzer are fine throughout pregnancy.
• ·Sparkling mineral water contributes calcium and magnesium — relevant nutrients in pregnancy. Check the label if you're choosing it for mineral content.
• ·Flavoured sparkling water: fine if unsweetened. Avoid products with artificial sweeteners if you're being cautious — evidence is limited but some practitioners prefer to avoid them.
• ·If you have acid reflux or heartburn (common in pregnancy): carbonation can worsen symptoms. Switch to still water if this is a problem.
• ·Tonic water contains quinine — not a significant concern at normal consumption, but there's no reason to choose it over plain sparkling water.

The same water quality considerations apply as for still tap water — if your sparkling water is from a municipal source, the same contaminant checks apply. Branded sparkling mineral waters are typically from protected natural springs and have lower concern for the contaminants associated with treated municipal water.

Drinking coconut water during pregnancy

Coconut water is safe during pregnancy and has some genuine nutritional merits — it contains potassium, magnesium, and natural electrolytes, making it useful for rehydration, particularly in the first trimester when nausea makes plain water unappealing.

What to know:

Alkaline water during pregnancy

No published research specifically prohibits alkaline water during pregnancy, and no credible evidence shows it causes harm at the pH levels produced by consumer ionizers (8.5–9.5). The body's buffering systems — stomach acid, kidneys — handle pH adjustment regardless of what you drink.

The more important question is what else is in the water, not what its pH is. If you're using a water ionizer (such as a Kangen machine), its carbon pre-filter reduces chlorine and chloramines — but does not remove TTHMs, HAA5, lead, nitrate, or PFAS. If your tap water contains those above EWG guidelines, a dedicated filter (NSF 53 or RO) is the more targeted solution.

Full guide: Is alkaline water safe during pregnancy? →

Distilled water during pregnancy

Distilled water is safe during pregnancy. It contains no contaminants — including lead, nitrate, and PFAS — making it a reliable default if you haven't checked your tap water yet.

The only practical note: distilled water contains no minerals, including fluoride. This isn't a concern for daily hydration — pregnancy mineral needs are met through food and prenatal vitamins. It becomes a consideration for infant formula preparation (where fluoride exposure is a separate conversation with your paediatrician).

Mineral water during pregnancy

Naturally sparkling or still mineral water is generally safe and can contribute useful minerals to pregnancy nutrition. Calcium and magnesium content is relevant — both are nutrients with increased requirements in pregnancy.

Check the label for sodium content. High-sodium mineral waters (above 200 mg/L) are worth limiting if your provider has flagged blood pressure or fluid retention concerns. Most European and American mineral water brands are low-sodium.

Sparkling mineral water: same guidance as carbonated water above — safe, watch for acid reflux.

Cold water vs warm water during pregnancy

Temperature preference is not a pregnancy safety issue. Cold water, warm water, and room temperature water are all safe. Warm or room-temperature water is often easier to drink in the first trimester when nausea makes cold water unpleasant for some people. One practical note: always draw drinking water from the cold tap, not the hot tap — hot water dissolves lead and other metals from plumbing faster.

Trouble drinking water during pregnancy

Difficulty drinking enough water is one of the most common complaints in the first trimester. Plain water can taste metallic, flat, or nauseating to many pregnant women — this is a well-documented hormonal effect and not a sign that something is wrong.

Strategies that help:

Water quality: the part most guides skip

Most pregnancy hydration guides focus on how much to drink. The more actionable question is what you're drinking — specifically whether your utility's tap water contains any of the four contaminants with documented pregnancy risk at levels that warrant a filter.

This is not a reason for alarm — the majority of U.S. utilities deliver water within EWG guidelines on all four. But the distribution is uneven, and it's ZIP-code specific. A utility in one part of a state can look very different from one 50 miles away.

Summary: what to do

1. 01

   Drink 8–12 cups of fluid per day

   Plain water is the primary source. Sparkling water, herbal teas, coconut water, and water-rich foods all count. Increase in hot weather or with activity.

2. 02

   Check your ZIP code

   Use the tool above to see your utility's levels for TTHMs, nitrate, lead, and PFAS. This takes 2 minutes and is the only way to know what's actually in your tap water.

3. 03

   Match filter to findings

   Nothing above EWG guidelines: tap water is fine. TTHMs/lead: NSF 53 carbon block. Nitrate or PFAS: reverse osmosis. Both: reverse osmosis covers all bases. Standard pitcher filters are not the right tool for pregnancy-relevant contaminants.

4. 04

   Pre-1986 home: flush before use

   Run the cold tap for 2 minutes before drawing drinking water every time. This removes lead that may have leached from household plumbing — independent of what your utility reports.

5. 05

   If water is hard to drink: use strategies, not willpower

   First trimester nausea makes water aversion common. Lemon water, sparkling water, cold ginger tea, and small frequent sips are evidence-backed strategies. It gets easier in the second trimester for most women.